Breakfast: Fiber-Boosted Baked Portabella
Happy Friday! I’m already thinking about breakfast, and couldn’t help but include one of my fiberlicious morning recipes during Pink Power Month. There is a ton of research out there showing a link between fiber intake and breast health. Research suggests that every 10 grams of fiber consumed daily– a bit less than a cup of beans– may lower breast cancer risk by 5%. If you hit my recommended daily goal of 35 grams of fiber, you could potentially cut your risk by almost 15%! Totally worth it in my book. With 11 grams of filling fiber and a whoppin’ 18 grams of satisfying protein, my recipe below is your AM fast track to reaching your daily target. Don’t wait until lunch, get your fiber fix at brunch.
Fiber-Boosted Baked Portabella Breakfast
Serves: 1
Gluten Free
Ingredients:
- 1 Portabella mushroom, cap removed
- 1 teaspoon extra-virgin olive oil
- 1 large organic egg
- 1/2 cup black beans, no salt added
- 1/4 Roma tomato, diced
- 1/4 sliced avocado, thinly sliced
- 1 teaspoon fresh thyme, minced (optional)
- Himalayan or sea salt and pepper, to taste
Directions:
- Preheat oven to 400 degrees.
- Cut stem out of mushroom and drizzle with olive oil. Gently crack egg into mushroom and salt and pepper to taste.
- Bake on a parchment-lined baking sheet for about 15-20 minutes, depending on thickness of mushroom, until egg white is cooked through but yolk still looks shiny.
- While mushroom is cooking, gently heat the beans over low in a saucepan. When heated thoroughly, place on a plate.
- When mushroom is done, remove from oven and place over the beans. Top with tomatoes, avocado, and fresh thyme (if using). Serve!
Meal Math: 320 cal |16g fat | 180mg sodium | 29g carbs | 11g fiber | 5g sugar | 17g protein
